7 Tips on how to increase lung capacity
How to Increase lung capacity
It’s easy to forget about the role our lungs play in keeping us strong and healthy. Often it’s not until we experience difficulties breathing that we start to pay attention. Just like the rest of our bodies our lungs need a little daily care and attention.
Breathing provides oxygen to every cell in our bodies; and without this oxygen we become more prone to health problems including: heart disease, and COPD (chronic obstructive pulmonary disorder).
Medical studies have shown that the act of breathing alone does not keep oxygen flowing at “peak” levels. “Lungs at rest and during most daily activities are only at 50 percent of their capacity,” says Jennifer M. Ryan, PT, MS, DPT, CCS, a certified specialist in cardiovascular and pulmonary physical therapy. “Like the rest of your body, lungs thrive on movement and activity.” That being said there are many actions we can take to improve our oxygen flow, improve our lung health, and breathe easier.
- Breathing Exercises
There are so many to choose from! We will focus on diaphragmatic breathing and using a breathing resistance exerciser like Expand-A-Lung. Diaphragmatic breathing, or deep breathing, is breathing that is done by contracting the diaphragm. As you inhale feel the chest and belly rise. Focus on contracting the diaphragm on the exhale and drawing your belly in towards your spine. For more detailed directions and exercise instructions review this article from the Cleveland Clinic
Using the Expand-A-Lung is another very effective breathing exercise option. Because the device uses variable inspiratory and expiratory resistance it makes the breathing exercises more effective and efficient. Consider a basic bicep curl and the benefit you get without using weights or resistance band. The Expand-A-Lung is like adding weights or resistance bands to exercise your respiratory muscles. The pressure you get on the inhale also helps remove congestion from the lungs that have been caused by every day pollutants which is another way this breathing exercise can help improve your lung health. You can follow detailed instructions here: exercises instructions .
- Improve your Posture
Posture and breathing are connected. Because the lungs are soft structures bad posture can lead to restricted or shallow breathing, and other problems including depression. To improve the air flow to your lungs you need to make space for them by keeping a long spine and open chest. Take mental note and every time you feel yourself hunch over readjust your posture and take a deep breath. Every once in a while give your lungs some extra space by leaning back in a sturdy chair while lifting your chest and breathing deeply.
- Make sure you’re getting enough Vitamin D
Studies show that people with higher levels of vitamin D have higher lung function. Vitamin D helps reduce inflammation which can improve lung health. “A 2014 study out of the University of London published in the journal Lancet Respiratory Medicine, found that taking vitamin D supplements was able to reduce COPD lung disease flare-ups by more than 40% in those who had a deficiency. COPD, or chronic obstructive pulmonary disease, includes conditions like chronic bronchitis and emphysema.”-natural living ideas.
- Keep hydrated
Getting enough water is as important to your lungs as it is to the rest of your body. “Staying well hydrated by taking in fluids throughout the day helps keep the mucosal linings in the lungs thin,” Dr. Jennifer M. Ryan says. “This thinner lining helps the lungs function better.” Additionally, if sputum isn’t cleared from the lungs it can cause ongoing inflammation which can lead to further lung damage. Water keeps the blood flowing to and from the lungs; and also keeps the mucous flowing and the lungs hydrated.
- Get regular exercise
According to Norman H. Edelman, MD, chief medical officer of the American Lung Association. “Regular, moderately intense exercise is great for the lungs – it supports healthy lungs as well as a healthier heart and can put you in a better mood too. While working out in itself won’t make the lungs stronger, it will help you get more out of them.” When you improve your cardio respiratory fitness levels it is easier for your lungs to keep your heart and muscles supplied with oxygen. Set a goal of at least 30 minutes of moderately intense movement every day. You can break it up into 10 minute increments if necessary.
- Stop Smoking!
This one should be a no brainer, but is usually the hardest change to make as smoking can be very addictive. The more you smoke the greater the risk you have of developing a number of diseases including: lung cancer, COPD, etc. If you are not a smoker try to stay away from second hand smoke as this can also be damaging to your lungs.
- Improve your indoor air quality
Chemically scented air fresheners can be damaging to your lungs. However, there are chemical free options available at health food stores. You can also trying making your own using natural ingredients and essential oil. Take a deeper look at the cleaning product you use and try to avoid cleaning products that contain bleach, ammonia, and chemical scents. Vinegar can be a great natural disinfectant. There are also plenty of natural and effective cleaning products available. You may also consider getting an air purifier to remove allergens and other pollutants from the air in your home. Lastly, indoor plants are another easy way to help remove toxins from the air.
There are so many simple ways to improve your lung health and the long term benefits to your health are immeasurable. Consider making a simple life change towards healthier lungs.
